Pea Protein for Muscle Gain
When daily protein targets are met, pea protein supports muscle and strength gains during resistance training about as well as whey. The evidence is genuine but still preliminary, leaning heavily on a few small, often industry-funded trials.
Why this grade7-layer evidence engine
This earns a B (Preliminary Evidence) rather than a top grade because the supporting trials are consistent but few and small. Three head-to-head RCTs converge on non-inferiority versus whey: Babault 2015 (PMID 25628520, n=161) found no significant overall difference in biceps thickness (p=0.09) and a clearer benefit only in weaker trainees, while Banaszek 2019 (PMID 30621129, n=15) and Singh 2024 (PMID 38999765) saw squat, deadlift and whole-body strength rise with no meaningful gap between pea and whey.
Two important caveats hold the grade back. A meta-analysis (PMID 33670701) gives animal protein a small lean-mass edge in younger adults (about 0.41 kg, CI barely clearing zero), and two of the three pea RCTs were funded by manufacturer Roquette, with one study underpowered at n=15. That funding pattern triggers an industry-bias warning, and independent replication is sparse.
Authorities are reassuring but cautious: the US FDA treats pea protein as GRAS (safe in food), while Mayo Clinic notes plant powders simply help meet protein needs and found no whey-versus-plant difference in older adults. Bottom line: a credible, well-tolerated option, best judged on hitting total daily protein rather than on the source itself.
Scoring transparency
All scores computed by a 7-layer evidence engine — fully auditable▸View the full decision path (audit trail)
- compute_raw_score — 加權公式: L2×0.30 + L3×0.25 + L5×0.25 + L11×0.10 + L1×0.10 = 0.649
- tier_from_score — 依分數區間映射至 tier letter
- apply_hec_rules — 無高階證據可裁決
- tier_strict_requirement_check — Tier 條件達標，未降階
- detect_disputes — 偵測到 0 個 hard + 1 個 soft dispute
- decide_status — 依 tier + dispute 結果決定 status